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Work Outs and Meal Plan for the Week!

Good morning! Happy Monday guys, it’s a new week and I’m freakin’ excited for it! I have about 15 minutes to share my work out plan for the week along with my meal plan. I quickly wrote it this morning, very basic meal plan, the tough part is to stick with it! Here goes!

MONDAY (REST DAY): Therapy
 
Breakfast: 1/2 cup oatmeal with 1/2 cup blue berries
Snack: Banana
Lunch: Lean meat salad with veggies, beans, & minimal dressing
Snack: Apple
Dinner: Turkey, quinoa, black bean, corn, wheat tortilla wrap
   
TUESDAY (Shoulders, Biceps):
 
WORKOUT:
Warm up: 1 mile
-1 minute jump rope, Basketball Court Sprints (2 lengths), 1 minute jump rope, 10 burpees, 1 minute jump rope, 20 switch jump lunges x3
-10 15lb dumbbell shoulder press
-20 20lb barbell shoulder row
-15 10lb dumbbell alternating deltoid raises
-15/15 dumbbell lying one arm rear lateral raises x3
-15 60lb lateral pulls
-15 30lb barbell lying bent arm pull over
-20 hyper-extensions x3
Breakfast: 1/2 cup oatmeal w/ almond butter
Snack: Apple
Lunch: Lean meat salad with veggies, beans, & minimal dressing
Snack: Banana
Dinner: Turkey, quinoa, black bean, corn, wheat tortilla wrap
 
WEDNESDAY (Hamstrings, Glutes)
 
WORKOUT:
-1 minute jump rope, 20 mountain climbers, 1 minute jump rope, 20 low jacks, 1 minute jump rope, 20 air squats, 1 minute jump rope, 10 burpees, 1 minute jump rope x3
-15/15 20lb dumbbell single leg dead lift
-20 60lb barbell Romanian dead lifts
-10-10-10 40-30-20lb standing leg curl (per leg) x3
-20 glute bridges with 25lb plate
-20/20 resistance band glute kick backs
-20 20lb bosu squats x3
Breakfast: 2 eggs w 1/2 cup oatmeal
Snack: Apple
Lunch: Lean meat salad with veggies, beans, & minimal dressing
Snack: Cottage Cheese
Dinner: Chicken with brown rice
 
THURSDAY (Biceps, Triceps)
 
WORKOUT:
-20 minute stairmaster step up intervals (20/20 single leg step up, 5 sets)
-10 20lb barbell modified bicep curls
-15/15 15lb dumbbell hammer curls
-15 15lb dumbbell seated inner bicep curls
-15 10lb dumbbell Zottman curls x3
-10-10-10 50-40-30lb tricep pull downs
-15 25lb dumbbell overhead extension
-20 tricep bench dips
-10/10 15lb dumbbell kick backs x3
Breakfast: 2 eggs with 1/2 cup oatmeal
Snack: Greek Yogurt
Lunch: Lean meat salad with veggies, beans, & minimal dressing
Snack: Apple
Dinner: Chicken breast with brown rice
 
FRIDAY (Cardio):
 
WORKOUT:
-60 minute treadmill
Breakfast: 1/2 cup oatmeal with almond butter
Snack: Apple
Lunch: Lean meat salad with veggies, beans, & minimal dressing
Snack: Banana
Dinner: Chicken Alfredo Pasta (portioned!)
 

That’s what I’ve got so far! I still have to write my weekend workouts, but I don’t have time for it right now! I’m expecting my new mattress in 50 minutes, so I better hop in the shower! Hope you enjoyed the weekly break down, lemme know your thoughts!

 
~Jess ♥
 
 
 
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